Finding the Balance
The traditional 'Hard/Easy' rule for running training is valuable, emphasizing recovery after strenuous efforts. However, it can sometimes imply that running should
only exist at these extremes. This perspective overlooks a vital component of effective training: the moderately challenging run. Incorporating these 'in-between' runs is essential for striking a balance, ensuring that your training workload is robust enough to drive fitness improvements without tipping into the territory of overtraining, which can lead to injury or burnout. Think of it as finding a 'Goldilocks Zone' for your running, where the intensity is just right – not too light to yield benefits, and not too heavy to cause harm. By strategically weaving these moderate efforts into your routine, you can achieve a more nuanced and optimal training stimulus than solely relying on hard and easy sessions.
Strategic Training Applications
Moderately challenging runs serve distinct purposes that enhance overall training effectiveness. Firstly, they are ideal for reintroducing specific workout types after a break. For instance, if you haven't incorporated hill repeats or marathon-pace running recently, starting with a moderately demanding version of these workouts is wiser than jumping straight into a high-intensity session. This approach allows your body to adapt gradually. Secondly, these runs fit perfectly into the days flanking your primary hard workouts, acting as a bridge. If you typically engage in demanding runs on Tuesdays and Fridays, a moderate effort on Thursday, following an easy Wednesday run, can maintain training momentum without undue fatigue. Lastly, when focusing on a specific race goal, like a marathon, moderate runs help maintain other aspects of your fitness without compromising your main objective. For example, you can perform moderately challenging speed workouts to preserve your quickness while your hardest efforts are dedicated to long runs and race-pace simulations.
Ben's Speed Fartlek
To maintain speed for longer-distance events without excessive fatigue, coach Ben Rosario developed a unique fartlek workout. This method offers the thrill of fast running in a controlled, enjoyable manner. Begin with a 10-20 minute warm-up jog, followed by a few leg-preparation drills like high knees and butt kicks. The core of the workout involves ten 20-second sprints at approximately 90% of your maximum speed, interspersed with 1-2 minutes of easy jogging for recovery between each burst. The key is to remain relaxed while pushing the pace. Conclude with another 10-20 minute easy jog cool-down. This 'Ben's Leg-Speed Fartlek' is an excellent way to keep your legs responsive and fast when your training focus shifts towards endurance.
Kenyan Progression Run
Elite Kenyan runners are known for a distinctive approach to their easy runs, starting slow and gradually increasing pace to finish stronger. This format, also recognized as a progression run, offers a valuable moderate training stimulus. The success of this run lies in its perceived effort. By focusing on how the run feels, you can ensure it remains within your comfort zone, preventing it from becoming too strenuous. The latter stages of the run are appropriate for picking up the pace, as short bursts of faster running are manageable. However, it's crucial to avoid accelerating too early in the run. To gauge intensity, aim for perceived effort ratings that gradually increase: starting at a 2, moving to a 3 at 20%, a 4 at 40%, a 6 at 60% and 80%, and finishing around a 7 at 90% completion. This run is particularly effective when placed between a standard easy run and a more demanding hard workout.
